Squat thrust

The squat thrust is a calisthenic exercise. It typically is performed as follows:

  1. Bend your knees and drop into a squat position, then fall forward, placing your hands on the ground, into the push-up position.
  2. Throwing your feet back, fall forward into a push-up position.
  3. Again pull the feet forward to a squat position with hands on the floor.
For a squat thrust with an extra standing/jumping step, see Burpee (exercise).
Staff Sgt. Christina Kaun performs a squat thrust exercise at Moody Air Force Base in 2009.

This series of steps should be repeated many times. Performing the exercise quickly maximizes its effectiveness.

The terms "burpee" and "squat thrust" are sometimes used interchangeably, however, squat thrusts lack the standing/jumping component of burpees.

It is better to do several sets with few reps, such as with every exercise.


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